It has a negative impact on our training effect, so let's take a look at the causes and solutions of pelvic forward tilt today.
The first reason for pelvic forward tilt is the concept of low tension. For example, your chest muscles are not as tense as your back muscles, which may lead to a chest posture.
Then the same is true for the pelvis to lean forward, so our pelvis will be pulled forward because of the tension of muscle groups.
In fact, not many friends think that pelvic forward tilt is caused by problems with abdominal muscles and lower back muscles. This is a wrong view.
The correct conclusion is that the extension of the lower back is actually a symptom of pelvic anteversion, not its cause.
The muscles that really control pelvic anteversion are called hip flexor and hip extensor. Therefore, the forward inclination of pelvis is the traction of hip flexors, and the backward inclination is naturally the traction of extensors.
Therefore, this is the first cause of pelvic forward tilt: our hip flexors are stronger than hip extensors. So our flexors will pull the pelvis forward.
So in order to solve this problem, we actually only need to do two things: 1, weaken hip flexor 2 and strengthen hip extensor 2.
How to weaken gluteal flexors?
You should know that the gluteus flexor is a deep muscle group, which will be covered by our abdominal muscles and superficial muscles. It begins at the lower edge of our abdominal muscles and ends at the root of our thighs.
Weaken it and start stretching. In this stretching action, you need to pay attention to your center of gravity tilting towards the support leg.
If you feel that the tensile strength is not enough, then you can just pad the support legs (below).
So how to strengthen our hip extensors?
In fact, you may be unfamiliar with the hip extensor. In fact, it is our gluteal muscle and hamstring muscle, that is, the muscles on the back of the thigh.
These two are actually what we call hip extensors, so many friends know how to strengthen our hip extensors here.
Recommend a few actions for everyone:
The first one must be hard to pull. Everyone knows that your hips and hamstrings will be sore after you practice hard stretching. This is a very effective action.
The second is squat. When squatting at the lowest point, the pelvis leans forward, and after squatting, the buttocks shrink back and become neutral.
Because Bian Xiao likes lifting weights and the pictures are very heavy, we should be safe and healthy when practicing. Female friends can also train, don't be scared by pictures.
The above is the first reason why the pelvis leans forward.
The second reason is actually not the direct cause of pelvic anteversion, but it is a reason that will amplify the symptoms of pelvic anteversion, so I think it is necessary to share it with you.
In other words, our muscles above the pelvis, that is, the abdominal muscles, are too weak. If your pelvis leans forward, but your abdominal muscles are particularly strong, it is equivalent to pulling your pelvis to the right position.
So if your abdominal muscles are not strong enough relative to your lower back, your pelvis will be enlarged forward.
So the solution to this reason is also very simple, that is, practicing abdominal muscles. But pay attention to practicing abdominal muscles here:
Don't pick those movements involving the lower abdomen, such as leg lifting, such as anti-belly rolling and so on.
Because I just said that when you lift your legs, you are also practicing hip flexors to a great extent, so you mainly practice your upper abdomen, which is similar to the action of rolling your abdomen. This will have a better effect.
Then don't say much, and practice more abdominal muscles, Bian Xiao. I believe that the most important thing for everyone is to practice abdominal muscles. There are too many videos or articles for teaching.
The above is the problem of pelvic forward tilt that Bian Xiao shared with you. I hope I can help you.
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